WARM UP 3:00 Machine of choice -Then- Alt. EMOM 6 Minutes1- 10 Empty bar clean and press2- 15 Wall Balls Unbroken3- Shuttle runs* *start slow with a focus on technique, build in speedeach round ~ : 10 STRENGTH Coaches will start a 10 minute clock. Athletes will warm up to 70% of the 1RM Power...Read More
WARM UP 2:00 Banded 7’S 3 Rounds200 M Run6 Push Ups5 Burpees *Wall Walk Review Scaling Options for being inverted (Strict DB Press) :25 WOD With a PartnerAMRAP 8 MinutesP1: 15/12 Bike CalsP 2: Max Wall Walks (while P1 works) Switch when P1 completes Cals. REST 3 MINUTES AMRAP 8 Minutes P1: 15/12 Bike CalsP2:...Read More
WARM UPAMRAP 7 minutes8/6 Calorie Bike5 Strict Pull Ups or 10 Ring Rows10 Box Step Overs5 Bench Dips *RMU Drills :20 SKILL MU OR Strongest Gymnastics Pull RX CapacityFor Time with a partner, split anyhow: 60 Muscle Ups RX Capacity: for athletes who can complete the 30 MU for time benchmark in 4-8Minutes. Intermediate Capacity...Read More
Last chance to attempt or redo the open workout is at 5am, 6am 9am or 10am but line your own judges up. -Know the workout standards before you start. -no open wods during open gym.-use your phone to time yourself. gym clock is for the class WARM UP 3:00 Machine, Increasing intensity each minute -Then-...Read More
Coaches choice warm upAll partner workouts Wod 110 Minute Amrap20 cals on a machine20 Shoulder to OH 135/9550 Doubles or singels Wod 210 Minutes 6 Cleans (alternating and heavy, you go i go at about 90 percent of 1 rep max)20 Burpees over your barWod 3 for timeRun 400 together 50 synchronized air knee raisesRun...Read More
8am- In teams of 335 Minute Amrap50 bike cals- 1 Partner working at a time, 2 resting, that means push the pace50 Sandbag cleans – (partner one does 1 rep, partner 2 does on rep, partner 3 does one rep and on and on)50 ski cals50 sand bag cleans50 row cals 50 sandbag cleans9amWarm up-...Read More
It’s Open Season. Check games.crossfit.com for the workout of the day There is a longer post on the facebook page but here is the lowdown-have fun! -Know the workout before you get here if you are registered. That’s your responsibility as much as it the coaches. -regular class times at 5am, 6am, 9am, 10am. The...Read More
WARM UP 1:00 PVC Pass Throughs -Then- Every 2 Minutes for 8 Minutes 8/6 Bike Calories 6 S-Arm DB Power Clean>Squat Clean* 20 Single Unders>Double Unders** **Snatch Positional work w/ Empty Barbell High Pull Power Position Hang Power Snatch :20 STRENGTH EMOM 10 Minutes1 Power Snatch @ 70-80% :40 WODAMRAP 6 Minutes4 S-Arm DB Squat...Read More
